Blissful Blueberry Banana Spelt Muffins (vegan + refined sugar-free)

by Angela (Oh She Glows) on February 19, 2014


I don’t consider myself the most tech-savvy person, but I do have a few tricks up my sleeve from time to time. One of my “tricks” (which is probably common knowledge, mind you) is filtering out email addresses from my inbox. Like many of you, I receive a frightening amount of press releases and other spam. You know the ones that start out like, “Regards Webmaster” or “Dear [any name except your own]”.

To help combat my spam woes, I started filtering out email addresses a couple years ago. If you use Gmail, you probably already know about this filtering feature. The beauty is that if you receive an email from an unwanted recipient you simply click “more” and then “Filter messages like these” and then choose how you filter out the email. That way, if they should try to spam you again from the same email (and you know they will) the message will go straight to the archive, trash, etc. – whichever you prefer! I’ve noticed a huge improvement in my inbox, cutting down unwanted emails by probably 50% over the past couple years. It’s quite amazing to see how many are filtered out each day! You can also use the filtering feature to have emails sent directly into folders of your choosing.

So, back to not being the most tech-savvy person.  

Last week we were getting ready to leave on a trip to visit my family. In preparation, I somehow managed to create an email filter that sent all new/unread emails straight into my trash bin. Who knew that was even possible? I still have no clue how it happened…I swear! So all last week, I was in this blissful state of ignorance thinking that I was having a rather “light” week for email. [We all know that doesn’t happen unless it’s Christmas holidays. fool!]

Do you know how good that week felt though? I was free!

When we returned home, I realized something was majorly wrong because I wasn’t even getting my own emails (yes, I email myself…not weird at all…). When a girl can’t get her own emails that’s where I draw the line! So the investigation began. Eric, tech-ninja-genius, suggested I check my trash and spam bins. There, in the trash bin among the lowly filtered-out spam, I found emails from my family, friends, publisher contacts, editor, blog readers, and fact checkers. Dear Lord what did I do? I was getting follow-up emails like, “I haven’t heard from you yet, please reply ASAP!!!!” and then I had to try to explain that I created a filter that sent their emails to the trash. It wasn’t my proudest techy moment.

Tech-ninja fixed the problem and I’m back in email action and caught up, but I will never forget that week of freedom. It almost brings a tear to my eye just thinking about it.

Lesson learned: If it seems too good to be true, it probably is.

There are, of course, exceptions to every rule, like these vegan blueberry muffins…



4.7 from 70 reviews

Blueberry Banana Muffins

Vegan, soy-free


Delightful, healthy banana blueberry walnut muffins made with spelt flour so they are naturally wheat-free (but keep in mind that spelt has gluten in it). If blueberries aren't in season, I suggest using frozen blueberries and saving the fresh ones for summer baking. You can also leave out the walnuts and swap the almond milk for coconut milk if you'd like a nut-free version.

12 large muffins
Prep time
Cook time


  • 3/4 cup (190 mL) mashed ripe banana (about 2 medium)
  • 3/4 cup + 2 tablespoons (220 mL) unsweetened almond milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (60 mL) coconut oil, melted
  • 2 cups (280 g) white spelt flour
  • 4 to 6 tablespoons (40 to 60 g) coconut sugar or natural cane sugar*
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon baking soda
  • 1/2 cup (50 g) walnut halves, chopped (optional)
  • 1 1/4 cups (160 g) frozen or fresh blueberries**


  1. Preheat oven to 350°F and grease a muffin tin.
  2. In a medium bowl, mash bananas and measure out 3/4 cup. If you have any leftover mashed banana you can freeze it for a smoothie.
  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.
  4. Melt the coconut oil in a small pot over low heat. Set aside.
  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined. Do not overmix as spelt is a fragile little flour.
  7. Gently fold in the walnuts and then the blueberries, being sure not to overmix as this can result in dense muffins.
  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal). I like to press a few extra blueberries on top of each so they look pretty after baking.
  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean. I baked them for 25 minutes.
  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.

Nutrition Information

Serving Size 1 of 12 large muffins | Calories 180 calories | Total Fat 5 grams
Saturated Fat 4 grams | Sodium 160 milligrams | Total Carbohydrates 31 grams
Fiber 2 grams | Sugar 12 grams | Protein 4 grams

Nutrition info is based on 12 servings.
* Nutrition data is approximate and is for informational purposes only.


  • * When using ripe, spotty bananas I find 4 tablespoons of sugar is plenty sweet, however if your bananas aren't overripe, you might need to use the full 6 tablespoons. Add to your taste.
  • ** If using frozen blueberries, be sure to leave them in the freezer (do not thaw) until just before you stir them into the batter. This helps prevent bleeding.


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{ 51 comments… read them below or add one }

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Christine Nowlan May 2, 2016 at 1:14 pm
Recipe Rating:

Awesome, so delicious


Mindy May 10, 2016 at 12:41 am

These muffins look fantastic, Angela. How can I adapt them to a gluten free version?


cheryl May 18, 2016 at 1:09 pm
Recipe Rating:

Did anyone else have to add more almond milk? The batch was really dry. Not sure what i did wrong, but they’re dense and didn’t rise much. Maybe my baking soda was old. I made these with Coconut Flour, not sure if that makes a difference. The taste is good, and they’re moist, but the coconut flour is a bit grainy. My cats and dogs like them.

Rating is for taste, and operator error on my part.


Sacha May 25, 2016 at 5:12 pm

Do you think I could swap the bananas, like just not put them in the mix?


Martha June 5, 2016 at 7:22 pm
Recipe Rating:

Made a batch of these muffins Friday night and they’re a new favorite! They turned out absolutely delightful — fluffy, moist, full of flavor without being too sweet. I did make a couple of substitutions based on what I had on hand, i.e., coconut milk for almond milk and a mix of AP flour and whole wheat pastry flour instead of the spelt flour. Thank you for creating this easy and tasty recipe!


Angela Liddon June 6, 2016 at 8:57 am

Hi Martha, I’m so glad to hear you enjoyed the muffins, and that they turned out well with your substitutions!! Thanks for the lovely comment.


Laura August 1, 2016 at 8:12 am
Recipe Rating:

I made these muffins last week and they were delicious! I loved all the ingredients in this recipe! I was just wondering, can I make this into a loaf?


Caitlin August 5, 2016 at 10:00 pm
Recipe Rating:

Good lord, these muffins are delicious. They are tender, have an deep earthy flavor and I love the bursts of warm blueberries. Angela, I’m wondering if you have any ideas for boosting the protein level in these babies. Might be tough to maintain the delicate texture, but maybe it’s possible?


Christina August 7, 2016 at 10:48 am
Recipe Rating:

My favorite muffins! Time and time again.


Brenda August 17, 2016 at 3:46 pm

Just made these and they are so yummy! The best blueberry muffin I ever made or tasted. Loving spelt flour. Thank you so much for the recipe!


Angela Liddon August 17, 2016 at 4:30 pm

I’m so happy to hear that, Brenda!


Emma August 28, 2016 at 7:48 pm

I have tried these with coconut milk when I don’t have almond milk – just as yummy!


Angela Liddon August 29, 2016 at 9:58 am

Good to know that swap works, Emma! :) Thanks for sharing.


Tasha Bone September 6, 2016 at 1:29 am

I only have whole grain spelt flour…do you know if that would work?


Ruthann Joy September 11, 2016 at 8:22 pm
Recipe Rating:

These were wonderful and I only used 3 Tablespoons of coconut sugar. I am going to experiment with other fruits and nuts as I this seems a good basic recipe.


Lisa February 18, 2017 at 9:28 am
Recipe Rating:

I made these but used coconut milk as my son has a tree nut allergy and used grated carrot and apple instead of blueberries (because I started the recipe and realized I was out of frozen blueberries.


Tiffani February 28, 2017 at 6:48 pm
Recipe Rating:

Excellent recipe! Flavor & texture are really delicious. I cooked them 27 minutes (toothpick not clean at 25 minutes) and will probably do 28 or 29 minutes next time. My organic frozen blueberries were large & I used the full 1 & 1/4 cups, plus pressed more into the tops… and the muffins with a lot of blueberries could have baked an additional minute or two, as they were just a touch underdone. Granted, this cooking time yielded incredibly moist muffins– so it depends on your preference, I suppose. Also I used paper cupcake liners, (my muffin pan is old), which were slightly smaller than the openings in the pan. This left me with enough for 13 good-sized muffins… but could be the reason some muffins were a tad underdone (as the batter directly against the pan would probably have cooked quicker). Best healthy muffin recipe I’ve ever made– you won’t be disappointed!


Susan February 7, 2018 at 12:10 pm
Recipe Rating:

I just made these and am waiting for them to cool. Mine are really underdone and I left them in for an additional 5 minutes. I think it could be the cupcake liners. But am not sure. I think if I tried them again I would not use them.


Julie Lombard March 3, 2017 at 7:04 pm
Recipe Rating:

Great recipe! I didn’t have any blueberries so I added vegan carob chips instead. My three picky kids and the Hubby loved it. Thanks for sharing


Nicole April 23, 2017 at 1:56 am
Recipe Rating:

I ran out of the full quantity of the blueberries so substituted 3/4 of the amount with raspberries and OMG they were divine, the raspberries made it so moist. Thank you for a wonderful recipe.


Angela Liddon April 24, 2017 at 9:13 am

Blueberry-raspberry muffins? That sounds lovely, Nicole!


Lisa April 28, 2017 at 10:46 am

These are delish! The second time I made them, I was halfway thru the recipe and realized I didn’t have any blueberries. I substituted one grated carrot and one grated apple and they turned out great.


Leona June 8, 2017 at 12:54 pm
Recipe Rating:

Just made these today. They are awesome, sweet, really moist. I made with 1/2 all purpose flour and 1/2 whole wheat pastry flour. Not sure how this worked without using eggs but I will definitely make them again. Only thing wrong was it only made 14 muffins ,wishing I had doubled the recipe.



Christian July 8, 2017 at 3:18 pm

How many calories does this have?


Angela Liddon July 10, 2017 at 9:03 am

Hey Christian, I’m sorry, I don’t have that calculation on hand, but if you head over to an online tool like or, you should be able to find out the nutritional data fairly quickly! Hope that helps.


Erin July 13, 2017 at 10:29 pm

Hey there! This is now my third time making these muffins, I’ve gotten nothing but raving friends chowing down, so thank you for this! I added a raspberry on top to the middle of my last batch for cuteness and replaced 1/2 cup of flour with almond/flax meal. So yummy!!! Thanks again.


Angela Liddon July 14, 2017 at 10:07 am

So glad they’re a winner, Erin :) That raspberry addition sounds like a lovely touch!


Sara July 19, 2017 at 8:32 pm

These muffins have been the biggest hit at my house right now !! I subbed the spelt flour with oat flour and used only dates as the sweetener(mixed in with the banana puree) and they were absolutely amazing ! Best vegan muffins I’ve had ! Gluten free, sugar free, and vegan. Thanks so much for the recipe :)


Angela Liddon July 20, 2017 at 11:35 am

So happy to hear you’re enjoying them, Sara! It’s great to hear that those swaps worked for you–thanks for sharing.


Karen July 27, 2017 at 6:24 pm

My toddler son won’t eat blueberry muffins. As much as I wish he would. But instead I tried pureeing the blueberries along with the bananas (it’s most likely a texture thing… which is why I didn’t add nuts either). But…ok. The muffins look kind of like mud… But when I gave them to him he ate all of it and he even asked for seconds! … toddlers are funny. But happy to get him to eat blueberries.


Lauren July 29, 2017 at 6:36 pm
Recipe Rating:

I love this recipe. I’ve made these a LOT. Thank you! Tip-blend the bananas first in a blender so they’re nice and smooth.


Sue September 10, 2017 at 11:44 am
Recipe Rating:

This is a really good recipe – I always double it.
I’ve used chocolate chips instead of blueberries, when I don’t have the berries, and I use a mix of regular whole grain spelt flour, and sprouted whole grain spelt flour (1/2 and 1/2).
They bake up beautifully, and, only if I hide or freeze a few, do they last beyond one day. :-)


Iain September 22, 2017 at 11:48 am
Recipe Rating:

Wow! I found this recipe a few days ago and already I’ve made a second batch! They’re amazing. I don’t think anyone believes me when I say that I made them, because I’m usually terrible at baking! Thanks so much for this recipe! :D


Angela (Oh She Glows) September 25, 2017 at 2:13 pm

Hey Iain, I’m so glad to hear that the muffins were a hit! They’re a fave around here. :)


Charlotte March 5, 2018 at 10:58 pm

Made these with GF Robin Hood flour mix and they turned out amazing. Thanks!!


Angela (Oh She Glows) March 6, 2018 at 9:07 am

I’m so happy to hear the GF flour swap worked Charlotte! Score :)


Lana April 10, 2018 at 2:23 pm
Recipe Rating:

Awesome, made them ,love them and will make again and again


Angela (Oh She Glows) April 13, 2018 at 8:02 am

So happy to hear that Lana!


Marie-Eve MacPherson April 26, 2018 at 7:57 pm

I made these but added 2 vegan eggs (flax eggs!!) They are divine!!!!


Angela (Oh She Glows) April 27, 2018 at 7:07 am

I made these yesterday too :) So happy you enjoyed them!


Bernadetta May 17, 2018 at 12:28 pm

Hi there,

Can I use buckwheat or gf oat flour instead of spelt?

Thank you


Angela (Oh She Glows) May 18, 2018 at 8:55 am

Hey Bernadetta, Good question! I’ve only tried these with spelt so far so I’m not sure. Buckwheat flour can yield quite dense baked goods, so I would probably opt to try oat flour first. If you try anything out please let us know how it goes. :)


Marlene May 24, 2018 at 8:43 am
Recipe Rating:

made these the other day & they are AMAZING!!!! Next time i’ll reduce the sugar as i found them a bit too sweet. I’ll be making them again soon for sure…just waiting for the bananas on hand to ripen ;)


marlene May 24, 2018 at 2:36 pm
Recipe Rating:

I made these two days ago & they are AMAZING! i didn’t have Spelt flour so i used 50/50 whole wheat flour & all purpose flour & they turned out great. they were moist & so yummy. Next time i am going to reduce the amount of sugar as i found them a tad bit too sweet. AMAZING RECIPE. A MUST TRY.


Marcie August 14, 2018 at 7:20 pm

I used whole wheat spelt flour and coconut milk. I was low on blueberries, so I threw some chopped frozen cherries in there as well… I also doubled the maple syrup and didn’t use the sugar.
But I must say that they are soft and delicious. I will definitely be making these again.


Twinkle August 18, 2018 at 12:59 am
Recipe Rating:

Had a bag of spelt flour with no purpose and finding this recipe was a blessing in disguise :) I made 24 mini muffins, my changes to the recipe – used coconut milk, only 3 tbsp sugar, used plain white vinegar and added walnuts and chocolate chips instead of bluebs. Loved it, muffins are super moist and fluffy – hard to believe they are eggless :)


Angela (Oh She Glows) August 20, 2018 at 5:51 am

So glad they were a hit, thanks for sharing your tweaks!


StarDawn Rubio October 24, 2018 at 6:39 pm

Hi. I’m about to make this recipe. I just realized I’m missing sugar. Could I substitute with maple syrup? Will it be sweet enough? We like our muffins sweet


Angela (Oh She Glows) October 27, 2018 at 8:47 am

Hi there, Swapping a dry sweetener for a wet one can be tricky in baked goods as it throws of the wet to dry ratio, so I’m not positive on how it would turn out. If you try anything, I’d love to hear how it goes!


Yvette October 27, 2018 at 9:59 am

Sorry to say I am disappointed these muffins did not rise at all. All of my ingredients are very fresh and I followed the recipe to a T. I have never had one of your recipes not turn out before, everything is always perfect. Any idea what could have gone wrong?


Angela (Oh She Glows) October 27, 2018 at 11:44 am

Hey Yvette, Oh no, I’m sorry to hear that. These muffins should rise quite a bit…could you baking powder or baking soda be expired?


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